CrossFit Workout 9/29/17 Friday

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

Alternating EMOM for 9 minutes of:
15 kettlebell swings, ascending up to your snatch workout weight
30 double-unders
150 meter run

Workout (start this at 35 past the hour)

As many reps in 25 minutes of:
15 left handed KB snatches, 20 kg/12 kg
15 right handed KB snatches, 20 kg/12 kg
15 pushups
150 meter run

Lift

10 rounds, on the 2:00 start interval of:
1 squat snatch + 1 hang squat snatch +  3 snatch balances
Start at 70% and go up as you can.

Skills 

5 rounds, on the 3 minute start interval of:
a set of strict hand stand pushups

Endurance

3 hour long slow cardio session

You pick how to do it.  You can do this 3 hour session either today, Saturday or Sunday.
Get out and enjoy the crazy beautiful CO weather.